If you are looking for a recipe that’s hearty, warm, comforting, satisfying and healthy, or if you are simply wondering what you can do with leftover mashed potatoes, stop looking now. This is it!
I find a good Shepherd’s Pie to be the perfect winter comfort food. There are several different ways to make traditional Shepherd’s pie, but the primary ingredients of all are the cooked gravy-soaked ground beef with mashed potatoes on top. I came up with a vegan, gluten-free version of this popular recipe. It’s loaded with fibre and winter vegetables that help to keep energy levels up throughout the day. This delicious vegan Shepherd’s Pie doesn’t lack taste and is the ultimate comfort food for those who want a well-balanced, healthy meal.
The best part about this food? It’s a no-fuss recipe that’s easy to make in one hour (from beginning to end).
This meat-free casserole dish will be the star of any weeknight meal and special occasion dinner. Bring it to the Christmas table, and watch how fast it disappears.
Why Is This Sweet Potato Shepherd’s Pie Healthy and Nutritious?
The sweet potato shepherd’s pie uses seven different vegetables and six spices and herbs. This makes it easier for you to get your five-a-day. I love the diversity of vegetables in this dish and how easily we can sneak in veggies when cooking this comfort winter food. Eating a rainbow is essential to ensure we get a diversity of nutrients essential to our health, such as antioxidants, fibre, minerals and vitamins.
Think, why do fruits and vegetables come in different colours? It’s more than looking pretty. Fruit and vegetable colours result from certain phytonutrients and indicate a plethora of specific nutrients necessary for good health. While you may want to stick with the fruits and vegetables your family loves, it’s necessary for your body’s good health to eat all kinds. The spices and herbs not only flavour this dish, but they also contain certain compounds that have been shown to have many health properties. Look at the assortment of spices and herbs as a natural pharmacy in your kitchen, aiding with digestion, reducing inflammation, improving blood glucose levels, etc.
The star of this dish is the lentil. Lentils, which is a plant-based superfood, counts toward the recommended five-a-day. Besides being cheap and easy to make, they are loaded with nutrients such as fibre, minerals (iron, zinc, magnesium and potassium) and protein.
How many grams is one serving of lentils? One serving size is 150g, which is equivalent to around 4 tablespoons of cooked lentils.
Lentils soak up flavours and are a good alternative for meat in most dishes. However, animal protein are complete proteins, this means they provide your body with all essential amino acids. Lentils have a good nutritional profile but they lack the amino acid methionine.
Therefore, vegetarians and vegans are urged to eat a wide array of foods to get all the amino acids the body needs on a daily basis. You can learn more about lentils and meat nutritional profile here.
Frequently Asked Questions
1. Can You Freeze This Dish? Yes. I find that the filling freezes well, but personally, I don’t like frozen mash potatoes because it changes the texture. If you feel the same way, prepare the filling and freeze it in serving size in an airtight container. Make the mashed potato fresh when cooking.
2. Does It Keep? You can store the dish for up to four days in the refrigerator.
3. What Is Kuzu? This is a gluten-free starch thickener to smooth gravy texture. Kuzu is also full of flavonoids, unlike other thickeners like cornflour.
4. Why Sweet Potatoes? The combination of the sweet potatoes and the hearty filling flavour is simply delicious. Although regular and sweet potatoes are similar in calorie, protein and carb content, white potatoes have more potassium and sweet potatoes are loaded with vitamin A.
5. What Alternatives To Potatoes Are There? If you want a low-carb option, consider a cauliflower mash, squash puree or carrot puree. These purees will also give the dish a sweet taste.
6. What Is Fava Paste? It’s similar to miso, but I find it richer in taste with some sherry touches. This paste brings a deep umami flavour as well as other flavours. It’s a perfect addition to your kitchen staples. You can find it here.Print